How to get a six pack for people who can’t get a six pack – Part 1

Everyone can get abs. Everyone has abs already and the only variable factors are a persons level of body fat and their individual rate at which their body burns fat. It may take some people longer than others but everyone can get there. Here’s how.

Part 1 – Exercise

People are right when they say sit ups and crunches don’t flatten your stomach but performing ab exercises and most importantly – the correct ab exercises, will develop your abs. Look at the picture below. My client Luke lost 3 stone and reduced his body fat to 10% but his abs weren’t that predominant. It wasn’t until we started focusing on building the six pack that they started to pop out.

IMG-20170430-WA0002

Treat your ab training like your chest, back, legs and any other body part. This means you don’t need to spend hours performing sit ups and crunches. Use heavy resistance and lower reps to build the thickness and create definition.

Train them 2-3 times per week on a 1 day on / 2 days off split. For example:

Mon – Abs
Tue – No Abs
Wed – No Abs
The – Abs
Fri -No Abs
Sat – No Abs
Sun – Abs
Mon – No Abs
Tue – No Abs
Wed – Abs
Thu – No Abs
Fri – No Abs
Sat – Abs
Sun – No Abs

And so forth.

Your Ab Routine

Weighted Crunches

It’s important to lift more than your body weight if you can. If you are a complete beginner and can barely lift do a single crunch stick with it until you can perform 10 with good technique. Once you can perform 10 reps you need to add weight. Put something heavy on your chest and try another 10. You need to be getting to around 8 reps with the last 2 reps a real struggle. Once all 10 feel reasonably manageable add more weight.

powell-month6-5

Perform 4 sets of 10 reps resting only 60 seconds between sets.

Reverse Crunches / Hanging Knee or Leg Raises

Reverse Crunches hit your lower abs. Like the weighted crunches you’ll need to advance the movement once you can complete 10 reps with relative ease. Start with the reverse crunch, then move on to hanging knee raises and finally to hanging leg raises.

20130405183027-15-reverse-crunches-on-wednesday

mens_fitness_4266

Perform 4 sets of 10 reps resting only 60 seconds between sets.

Weighted Fitball Crunches

Using the fit ball/swiss ball adds another dimension to your routine. You now have to engage your core to keep yourself stable on the ball. As with the others you’ll want to add weight once you can complete 10 reps with ease.

2-swissball-483x350

Perform 4 sets of 10 reps resting only 60 seconds between sets.

Plank & Side Plank

Finish off your ab routine with a plank exercise. Planks are great for developing your core and will help you improve more quickly with your other exercises. Think of this one as a catalyst to get you to your goals faster.

1212-15minwo-4

Hold your plank (a) for 60 seconds (or as long as you are able) then immediately hold your side plank (b) on each side for 60 seconds (or as long as you are able) this should total 3minutes once you build your core strength up. After your 3 planks rest for 60 seconds and repeat 4 times.

Your total Ab workout should take you around 15-20 minutes to complete.

In part two I will explain the diet plan required to reveal your abs so hit that follow button so you don’t miss it!

cropped-header_2.png

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s